15 Effective STANDING ABS WORKOUT FOR WOMEN (10-Minute)

Floor crunches have a funny way of working your neck harder than your abs. But once you’re standing, your neck finally gets to sit this one out.

That’s the idea behind this standing abs workout for women, which fits 15 exercises into just 10 minutes.

Plus, you’ll work your side waist, front abs, and lower belly without any equipment. So clear a little space, stand tall, and let’s take the first move nice and slow!

Your side waist goes first in this standing ab workout, and the pace is slow on purpose.

It’s a stretch and a crunch rolled into one, since one side opens up while the other squeezes.

So don’t rush, because momentum loves to take over here.

Now that your sides are warm, you’ll add a knee lift and a twist.

That’s a lot of moving parts, so it may feel clumsy for the first few reps.

Stick with it, though, because your whole waist gets involved once the rhythm clicks.

Like crunches but hate lying on the floor? This is the same idea, just upright.

It goes straight for the front of your abs, which the first two moves mostly skipped.

And after that last one, the simple pattern will feel like a relief.

Here’s where things get busier, since it’s really two moves back to back.

The crunch tightens your side abs, and the kick brings your outer hip into it.

Your standing leg does a lot here too, so expect it to tire first.

This is one of those standing ab exercises that sneak in a hamstring stretch, which is a nice bonus.

But your abs still crunch on every reach, so it’s no rest break.

And if your toes feel miles away, just reach for your shin instead.

You’ll stay on one side here, so the work adds up fast.

The reach across your body is what works your obliques, and that’s why the twist matters so much.

Plus, the tap between reps gives you a second to reset your balance.

Both feet stay planted here, so your balance finally gets a break.

Your waist doesn’t, though, because every bit of the twist comes from your middle.

It looks easy, but slow it down and you’ll feel why it’s here.

Okay, your legs join in now, since a plié is just a wide ballet squat.

Holding it means your thighs work the entire time, and your sides don’t get off easy either.

So if the shaking starts, come up an inch and carry on.

Yes, you’re staying low for another round, but now you’ll twist instead of bend.

That one change spreads the work across your whole core, which is why these two are paired up.

Your legs will be tired by now, so breathe and stay with it.

There’s no equipment in this standing core workout, so you’ll make your own resistance instead.

Because your hand and knee push against each other, your abs have to brace hard.

It’s a small detail, but it’s why this feels nothing like a regular knee lift.

The name makes sense once you see the big arc your leg draws in the air.

Your lower abs do the lifting, and your hips loosen up along the way.

Just start with a small arc, since control matters more than height.

Time to pick up the pace, because this one is all about power.

You’ll trace a big X across your body, which pulls your shoulders, hips, and abs into one motion.

So expect to breathe a little harder, and that’s a good thing.

You’ll keep the chopping idea going, but now the swing stays level instead of diagonal.

Since your arms never drop, your shoulders work right alongside your waist.

There’s not much to remember here, though, so put all your attention on the twist.

You’re on the home stretch now, which means one last big squeeze for your sides.

Balance gets tested here, since an arm and a leg are moving at the same time.

And tipping over a little is normal, so laugh it off and reset.

Last one, and it’s a fun way to finish!

The clap sets a rhythm, which keeps your knees coming up high and your lower belly working.

And that’s the best part of stand up ab workouts, because you’re done without ever touching the floor.